Dinner · Beginner · 22 min

Tomato egg pan

A beginner version of eggs cooked in a tomato sauce.

Hobvegetarian5 ingredients

Original draft · Kitchen testing and human review pending.

Anda Ambrosini / Unsplash · Ingredient photograph

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What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

250 g Canned tomatoes in tomato juice
100 g Egg, without shell (about 50 g each)
40 g SpinachExplore this ingredient →
5 g Olive oil
80 g Wholemeal bread (vegan-labelled)Choose a vegan-labelled loaf for the displayed diet tags; other loaves may contain milk, egg or honey.

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: vegetarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: Eggs, Cereals containing gluten

Product labels need checking for: Soy, Sesame, Lupin, Milk, Tree nuts.

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Small frying pan with lid · Hob · Spoon

Warm oil and canned tomatoes in a small frying pan. Simmer for 8 minutes, then add washed spinach.
Make a small space for each egg with a spoon and crack the eggs into them. Cover with a lid and cook over low heat.
Continue until both whites and yolks are firm; check regularly, allowing roughly 8–12 minutes. Serve with bread.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Dietary fibre10.43 g

Total sugars10.39 g

Total fat18.09 g

Carbohydrate (by difference)45.01 g

Energy438 kcal

Protein25.64 g

Vitamins, minerals and other values

EPA0 g

DHA0.06 g

Retinol160 µg

Total monounsaturated fatty acids7.91 g

Total polyunsaturated fatty acids4.03 g

Total saturated fatty acids4.51 g

Beta-carotene2,866.1 µg

Vitamin C42.74 mg

Thiamin1.82 mg

Riboflavin0.8 mg

Vitamin K (phylloquinone)209.25 µg

Copper0.44 mg

Iron6.26 mg

Magnesium128.6 mg

Phosphorus429.7 mg

Starch22.96 gKnown subtotal · 4 ingredient values missing

Fructose5.1 gKnown subtotal · 1 ingredient value missing

Niacin5.7 mg

Pantothenic acid2.37 mg

Vitamin B-60.7 mg

Potassium1,041.95 mg

Zinc3.22 mg

Selenium53.41 µg

Alpha-tocopherol6.19 mg

Glucose4.37 gKnown subtotal · 1 ingredient value missing

Water380.96 g

Calcium306.95 mg

Choline, total339.5 mg

Sodium825.2 mg

Manganese2.29 mg

Vitamin A (RAE)397.6 µg

Folate, total178.2 µg

Vitamin D (D2 + D3)2 µg

Vitamin B-120.89 µg

Fluoride13.85 µgKnown subtotal · 3 ingredient values missing

Total trans fatty acids0.05 gKnown subtotal · 1 ingredient value missing

Linoleic acid2.68 gKnown subtotal · 3 ingredient values missing

ALA0.15 gKnown subtotal · 3 ingredient values missing

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Canned tomatoes in tomato juice — FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice
Egg, without shell (about 50 g each) — FDC 171287Egg, whole, raw, fresh
Spinach — FDC 168462Spinach, rawOpen this exact food in the atlas →
Olive oil — FDC 171413Oil, olive, salad or cooking
Wholemeal bread (vegan-labelled) — FDC 172688Bread, whole-wheat, commercially prepared

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

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Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.